The Battle of the Bulge

Happy 2010! Where does the time go? We at Valley Physical Therapy South hope that each of you have enjoyed a safe, happy, and healthy New Year.

For many of us this is the time of year for New Year’s resolutions. Some of the most common and important resolutions have to do with improving our health. Recent studies found that over 60% of all Americans are overweight and 33% are considered obese, so it is not surprising to find that weight loss is one of the most popular New Year’s resolutions. Unfortunately, our American lifestyle does not lend itself towards effective weight loss, and big parties and big meals don’t help.

Obesity brings a myriad of other problems, including high blood pressure, Type II Diabetes, heart disease, and breast, colon, and prostate cancer. Obesity also leads to a more rapid breakdown of our joints and, therefore, an earlier onset of osteoarthritis. Significant obesity has been found to steal as many as 20 years from a normal life time and can diminish the health and well-being of the remainder. As a result of these and other issues, obesity costs the economy a shocking $117 billion dollars per year!

There are many different causes for obesity in our society. By and large, as a nation we have grown more and more sedentary as we have become more advanced. Gone are the days of scrubbing clothes and dishes as we have machines to perform those tasks. Gone are the days of clearing land to plant crops to feed ourselves. There are more and more jobs which principally require a computer, desk, and chair to get things done. Then, after a long day’s work sitting at the computer, we come home and eat highly processed and fattening foods and then watch our favorite TV shows on the couch.

Now, many of you may read this and think, “That’s not me!” If so, then great! Keep up the good work! But, I see patients on a regular basis who tell me they fit in this category. If you find this description sounds like your life, then watch out. Obesity is right around the corner, and the other problems mentioned above may not be far behind.

The number one strategy to prevent and/or treat the obesity epidemic is simple - BURN MORE CALORIES THAN YOU CONSUME! I am often asked, “What exercise can I do to get rid of this spare tire, or these saddle bags?” Unfortunately, there is no such thing as “spot reduction.” Just because you do a lot of sit-ups doesn’t mean you will take inches off your waist line. The fact is, your body will put weight on wherever it does based on your genetics. And the first place your body decides to store fat will usually be the LAST place it comes off! Hence, the only way to prevent obesity or to lose weight is to burn more calories than you consume.

Here are some helpful hints:

1) MOVE MORE! If you are not taking time out of your busy life for some form of exercise, your metabolism will slow more and your ability to burn calories will decrease. Exercise should include the following:

At least 30 minutes of cardiovascular exercise 3 times per week. This is the kind of exercise that increases your heart rate and keeps it elevated. Don’t exercise so hard that you cannot carry on a conversation. Keep it just below that level.
Perform 30 minutes of strength training 3 times per week. Science has shown that if you maintain your muscle mass, your body will simply burn more calories; even at rest! You lose roughly 3% of your muscle mass for every year past your 30s when you don’t maintain it through exercise. Work at it and you can slow that muscle loss to a crawl!
Look for opportunities during daily life to move a little more:

i. Park farther away from the store

ii. Take the stairs

iii. Look for excuses to walk or cycle somewhere rather than drive

4. Turn off the TV and walk away from the computer! Set a time limit and then do something that requires movement!

2) CONSUME LESS: Choose your foods wisely and decrease portion size – much of our obesity epidemic in America can be traced to two eating problems. 1) We eat too much, and 2) we eat junk! Here are a few strategies:

Eat smaller portions and more frequently
Add another fruit and vegetable to your plate
Plan your meals and grocery list out for the week so that you can avoid the last minute fast food run
Stay away from soda pop. Drink more water!
Pack your own lunch to work. Going out to eat has been linked to over eating and therefore to obesity.

I hope that I haven’t depressed everyone, but I am sincerely hoping that this month’s newsletter will open some of our eyes and cause us to choose to make some decisions that may not be convenient or popular, but will be worth it!

So, when you are pondering which New Year’s resolutions to choose, make exercise and diet a part of your strategic plan for a healthier you. You may be surprised that some of those nagging pains just go away after you shed some of those extraneous pounds. If pain is getting in the way of your exercise designs, ask your physical therapist about what you might modify in order to still get the exercise necessary to help you keep the weight off. Happy New Year and Happy New YOU!